12 Best Dry Fruits for Weight Loss

12 Best Dry Fruits for Weight Loss

Dry fruits, or dried fruits as they are commonly referred to, are either dry naturally or have had almost all of their water content removed by methods such as sun drying and machine drying using a dehydrator.

During this process, the fruit shrinks, leaving behind a small, energy-dense dried fruit.

There are various reasons for which fruits can be dried, such as lengthening their shelf life and preserving them in the absence of a refrigerator.

Dry fruits are mostly used in baking mixes and breakfast cereals. They are also popularly eaten as a healthy snack.

Eating dried fruit has, in the past, been linked to a reduced risk of overweight.

In this article, you will learn about 12 best dry fruits that you can use for weight loss.


Dry fruits are generally calorie-dense and high in sugar content which automatically makes them a weight gain culprit.

Because all the water is removed from them, they remain concentrated both in calories and sugar.

It is also easy to overindulge in them since they are sweet and packed with energy.

If you fancy dry fruits, ensure you take them in small quantities to avoid consuming too many calories.

As much as dry fruits are all high in sugar and calories, some stand out in terms of their sugar content, which can put you at risk of weight gain.

Examples of dry fruits that are high in natural sugar, especially glucose and fructose, are dates which have a 64-66% of sugar and raisins, which have a sugar content percentage of about 59.


Dry fruits are rich in essential nutrients like proteins, fibre, minerals and vitamins. They are also excellent substitutes for processed snacks that are high in sugar and empty carbs.

Eating them will also enhance your energy and stamina, which is likely to improve your productivity.

The downside to eating dry fruits, as mentioned before, is that they are high in sugar and calories, which can contribute to weight gain.

If you have to eat them daily, ensure you do so in moderation so that you don’t end up gaining weight.


If you aim at dry fruits to help you with weight loss, there’s really no appropriate time for eating them. You can eat them at any time of the day.

However, it is recommended that you eat them in between meals to enable the simple sugars they contain to be adequately synthesized by the body to get the most out of them.


Regularly eating nuts as part of a healthy diet does not necessarily cause weight gain as long as it is moderated.

General public health guidelines recommend eating a 28-gram (a one-ounce portion of nuts on most days in a week to help with weight loss.

That being said, the following are some of the best dry fruits you can snack on or include in your diet for weight loss;


Due to its pinoleic acid content, the pine fruit works as a wonderful appetite suppressant that will prevent you from unnecessary eating.

It also provides you with plenty of energy that you may need during high-intensity activities that require a lot of energy, like exercise.


The pecan nut has a delicious buttery flavour which makes it an irresistible snack.

However, its tastiness isn’t the only reason to eat it. It also contains oleic acid, which keeps you from feeling hungry now and then by making you feel full for a long time.

This can prevent you from unnecessarily snacking on unhealthy junk food.

In addition to that, research suggests that it boosts the body’s metabolism and keeps your digestive system in check to prevent bloating and other digestion-related complications.


Research suggests that the hazelnut is one of the best dry fruits for weight loss since it contains healthy fats and a lot of fibre, which will provide your body with essential nutrients and keep you full for a long period of time, curbing your urge for unnecessary snacking.


The fig fruit is packed with plenty of nutrients and has high fibre content.

Research reduces the craving for sugar and can also boost your body’s metabolism hence enabling a faster fat burn and speedy weight loss.

This fruit also contains ficin, an enzyme which aids digestion alongside the digestive enzymes found in the stomach.


The skin of the almond fruit is rich in fibre which helps in weight loss by regulating bowel movements.

It also contains vitamin E and magnesium, which will help regulate your blood sugar level hence enabling you to maintain a healthy weight.

Almonds will also nourish your body with monosaturated fats, which promote weight loss.


The apricot fruit is one of the best dry fruits for fat loss when dried.

It can keep you full for up to five hours, preventing you from eating unhealthy snacks between your meals.

It is also relatively low in calories; 100 grams of dried apricots contain only 200 calories. This makes it one of the best dry fruits to eat when you intend to lose weight since they keep you full while at the same time reducing your calorie intake.


Walnuts are a rich source of omega 3 fatty acids and ALA (alpha-linolenic acid), which are effective for burning fat quickly.

They can also work as an appetite suppressant which will keep your food cravings at bay.


The high protein and fibre content of pistachios make them a wonderful weight loss agent.

Eating pistachios does not only make you full for a long period of time but also improves your digestion and boosts your metabolism.


The Brazil nut contains healthy fats, plenty of fibre, low carbohydrate content and minerals like magnesium, helping you maintain healthy body weight.

This fruit also contains L-arginine, which speeds up metabolism hence accelerating fat loss.


Prunes are dried plums. They are popularly used to help with constipation.

The fibre content in this fruit can eliminate toxins from your digestive system by improving your bowel movements.

It can also help you lose weight easily by enhancing your body’s metabolic rate.


Cashew nuts are loaded with fibre and protein, increasing your satiety and boosting your body’s metabolism, enabling you to shed those extra unwanted pounds.


The peanut is a common dry fruit consumed daily in one form or another;  in salads, ice cream, butter, milkshake, etc.

Although it is high in fat and calories, it can help you lose weight if you eat it in moderation.

Its high protein and fibre content can keep you full for an extended period of time, making it one of the best dry fruits to eat for weight loss.

It also boosts the metabolism rate of your body which increases calorie burn hence enabling weight loss.


Dry fruits are by no means the perfect food; they are loaded with extra calories and are highly concentrated with sugar. For this reason, you should eat them in moderation to avoid gaining unwanted weight.

Otherwise, they are a great snack if you are travelling and do not have any refrigeration means.

The best thing about dry fruits is that they are so easy to incorporate into your diet. You can snack on them, eat them with your breakfast and dessert or use them as a garnish in your recipes.

Eating a moderate amount of dry fruits as a snack will prevent you from reaching for those unhealthy, calorie-dense snacks that will increase fat accumulation in your body and make you put on weight.

Lucky for you, this article has outlined some of the best dry fruits that you can include in your weight loss meal plan, which will not only be filling but also prevent you from eating.

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